Arms · Biceps · Cable
Cable Curl
The cable curl is a biceps curl with a bar on a low pulley. The cable keeps tension on the biceps even at the bottom and top of the rep, and the weight stack lets you change the load in small steps.
How to
Cable- 1 Stand facing a low pulley with a bar.
- 2 Curl to the shoulders, elbows fixed.
- 3 Lower under control.
Tips
- Stand close enough that the cable pulls straight up along the arms.
- A rope or single handles let you vary the grip between sessions.
- Keep tension at the bottom instead of letting the stack rest.
Common mistakes
- Leaning back to pull the weight.
- Elbows drifting forward.
- Standing so far away that the cable pulls forward.
Muscles worked
Main
- Biceps
Also working
- Brachialis
- Forearms
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1 min rest
- Where it fits
- After a free-weight curl, or as a finisher
Setup
- 1 Attach a straight or EZ bar to a low pulley.
- 2 Stand close to the machine, feet hip-width.
- 3 Hold the bar with an underhand grip, arms straight, elbows at the sides.
Technique in detail
- Curl the bar up toward the shoulders.
- Keep the elbows pinned at the sides.
- Squeeze at the top.
- Lower under control to straight arms without letting the stack rest.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is it better than a barbell curl?
It keeps tension where the barbell loses it and is easy to adjust. The barbell lets you use more weight.
How close should I stand?
Close enough that the cable runs almost straight up along the forearms.
Can I use a rope?
Yes. With the palms facing in, it becomes the rope hammer curl.
Log it in Volu(me)
Add Cable Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.